As the name suggests you perform three kinds of workouts: Push: chest, shoulders and triceps. Pull: back, traps, and biceps. Legs: hamstrings, quads and calves. Your push workouts focus on the upper body pushing muscles, your pecs, triceps and shoulders. In a PPL push workout you will generally be doing barbell bench pressing, overhead pressing Triceps are a pushing muscle and are typically trained on an upper body pressing day. The pressing muscles consist of the chest (or pecs), shoulders (front deltoids), and triceps. In contrast, the pulling muscles are the lats, rear deltoids, rhomboids, traps, and biceps. A typical training program will have you training triceps after hitting Pros of the Push/Pull/Legs Split A Push/Pull/Legs split appeals to gym-rats looking to lift as many days as possible as well as in-season and off-season athletes because you can successfully train as little 3 times or as many as 6 times per week. The Push/Pull/Legs trains fewer muscle groups than the full body or upper/lower split, but allows The Push Days are divided into chest and shoulder days. Here, Pull Days split focus between lats, middle, and lower trapezius muscles with biceps worked each day. Leg Days divide up quad, hamstring, glute, and lower leg work into two days, spreading out tried-and-true muscle building movements to prevent overtraining. The ultimate leg workout is based on 2 weekly training sessions, so the best way to incorporate it into your training is as a Push-Pull Legs or an Upper Lower training program. You can use the ultimate leg workout in a 4, 5, or 6 day PPL or Upper Lower - just make sure you hit legs twice a week and have at least 24-48 hours rest between leg . If you train your body over four consecutive days instead of three, you can still do a push-pull split. Do push (without triceps) and pull (without biceps and forearms) on the first two days, legs on Day 3, and arms on Day 4. Take at least one day off, then repeat. Legs can also be divided into push (quads) and pull (hamstrings) workouts. Most lifters focus on the mirror muscles; chest, biceps and quads. Over worked pecs and underworked lats, for example, can pull the shoulders forward, concaving the chest. Weak hams and glutes can hinder not only the development of the quads but also the performance on squats and other lower leg moves. What is the Push Pull Legs 3-day split? The push pull legs (PPL) split is one of the most popular and effective training methodologies that fall under the 3x/week frequency. Simply put, you dedicate one day for pulling movements, one day for pushing movements, and one for legs. Pull Day: A day to train the muscles that activate when performing Starting position is lying with your upper body and feet flat on the floor, knees bent at a 90degree angle, and head resting on a box, with the heavy barbell resting on your pelvis near your hip flexors. Push your hips up, initiating the movement with the glutes and then squeeze through the hamstrings. The term “ Push ” refers to exercises that involve pushing movements, such as chest and shoulder exercises. “ Pull ” focuses on pulling movements, working muscles like those in the back. “ Legs ” encompasses lower body exercises. This approach prioritizes and enhances agility, flexibility, and endurance, contributing to a more

how to train push pull legs